Fitness equipment-self-respect-home elastic belt back training action suit
Back training set ①
Classic back training "shaping a straight back"
0 1
Prone stretching
Lie prone with your arms in a T-shape.
Exhale with your arms and fold into a w shape.
02
Prone diagonal stretching
Lift one leg and put the other arm on the abdomen.
Inspiratory control reduction
03
Breaststroke arm
Prone abdomen and hip pad
Two-way straight forward and backward strokes
04
Prone w stretching
-Lie down with your arms in a W-shape.
Thumbs up and big arms
Back training collection ②
Classic back training "shaping a straight back"
0 1
Bend over and stretch t-shape
Bend your hips, bend over, straighten your arms and form a T-shape with your body.
Inhale drops, exhale rises.
02
Bend over and stretch
Bend your hips with your hands perpendicular to the ground.
Put your hands back to the highest point and restore them.
03
Stand with both hands and paddle.
Bend your knees slightly and pull your arms back to your body.
Exhale and inspiratory decrease
04
Stand and row unilaterally.
-Put one arm of your knee on your body and pull it back.
Exhale and inspiratory decrease
Back training collection ③
Classic back training "shaping a straight back"
0 1
Elastic belt is pulling down at a high level.
The elastic band is tied high. Hold it.
Exhale down to the clavicle and inhale again.
02
Elastic belt bent down to row.
Bend down and step on the elastic band.
Shrink the shoulder blades and raise the big arms.
03
Elastic band drawn when sitting.
The elastic band is tied at a distance parallel to the body.
Pull the handle until the body and legs are at 90 degrees.
04
Elastic belt, put your arms down.
-The elastic band is tied diagonally above.
Pull it to the bottom and temporarily contract the back muscles.
Back training series 4
Classic back training "shaping a straight back"
0 1
Wide spacing high level pull-down
The grip distance of the grip bar is twice as wide as the shoulder.
Exhale down to the clavicle and inhale again.
02
Narrow pitch high level pull-down
The grip distance of the positive grip is twice narrower than that of the shoulder.
Exhale down to the clavicle and inhale again.
03
Rope straight arm down
Grab the rope with both hands, lean forward and keep your back straight.
Pull to the bottom to temporarily contract latissimus dorsi.
04
Sit and row.
-Hold the handle, straighten your arms and pull back.
Pull the handle until the body and legs are at 90 degrees.
Back training collection ⑤
Classic back training "shaping a straight back"
0 1
One-arm rowing
Hold the dumbbell while supporting the other hand.
Draw and contract your back, close to your torso.
02
Standing dumbbell rowing
Bend your hips and hold dumbbells with both hands.
Draw and contract your back, close to your torso.
03
Bow dumbbell rowing
Leaning on an inclined bench.
Draw and contract your back, close to your torso.
04
The dumbbell lying flat is pulled too far.
-Lie flat with dumbbells behind your head
Lift the dumbbell above your eyes and contract your back.
Back training series ⑥
Classic back training "shaping a straight back"
0 1
Goats stand up.
Upper thigh rest and support position
The core tightens the waist and tightens it to the lower body.
02
pull-up
The horizontal bar with both hands is wider than the shoulders.
Exhale, pull up and contract your back.
03
Bend over the barbell and paddle.
Bend down and hold the barbell bar.
Exhale and draw along the thigh, inhale and lean back.
04
T-pole rowing
-Bend over and bend the rudder barbell bar between thighs.
Exhale and draw along the thigh, inhale and lean back.